Hitting the beach this week for a nice long walk? If Mark Fenton has his way, all walkers would bend their arms at the elbow, much like joggers do when they run.  “There’s nothing wrong or goofy if you walk with your elbows at a 90-degree angle. In fact, it will take a minute off each mile you walk,” says the author of The Complete Guide to Walking: For Health, Weight Loss, and Fitness. Fenton also suggests a good tall, relaxed posture, with chin parallel to the ground and shoulders down in back. 

“Imagine a string coming through the top of your head, pulling you up and lengthening you,” says Fenton, adding that it’s easier to take quicker rather than longer strides and you should think consciously about pushing off your toes to propel you forward. Hand weights are out (bad for posture), and walking poles are in (good for balance and an upper-body workout). And the most overlooked piece of apparel is not a good walking shoe, which Fenton buys new every six months on average, but an athletic sock specifically made for walking that adds extra cushion to your sole. 

“Your goal should be 30 minutes of walking a day,” says the walking guru. “That can be cumulative, with a 10-minute walk to and from work and another 10 minutes, say, to grab lunch.  This will maintain your cardiovascular health.”